Swiss Ball Wall Squat
Muscles worked: Quads (assisted by glutes).
How to do it
- Place a swiss ball between your low back and a wall, feet a step in front of you.
- Lean lightly into the ball so it supports your spine.
- Bend your knees and roll down the wall until your thighs are about parallel.
- Drive up through your heels, letting the ball roll with your back.
- Hold light dumbbells for extra load once bodyweight feels easy.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Swiss ball pinned between your low back and the wall
- Roll down into a squat, drive up through the heels
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 2.5 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Barbell Back Squat - quads, glutes
- Front Squat - quads
Track the swiss ball wall squat properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreSteps: free-exercise-db (public domain) with IronPack corrections. Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.